Top 10 Exercises To Take Care Of Tennis Elbows May 5, 2015

Tennis elbow is caused due to the overuse of muscles in your arm. Here are a few tennis elbow exercises that will help you relieve the pain:

Tennis Elbow Exercises 

1. Wrist Swing:

wrist swing trainer

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Swing the wrist of the hand you have injured in front and back motion. Flex and extend the wrist to its full capacity. Repeat this for 12 times and do 2 sets.

2. Wrist Stretch:

wrist stretch exercises

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With the help of the uninjured arm, exert pressure on the back of the injured hand and bend it, and hold the position for 15 – 20 seconds. Release and again exert pressure on the fingers of the injured arm and bend it backward, and again hold the position for around 20 seconds. Repeat this exercise for tennis elbow 10 times twice a day.

3. Pronation and Supination:

pronation and supination

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This is the act of bending your elbows at 90 degrees and palms, facing downwards and upwards. Your elbows should be at the sides and they should form 90 degrees so that the exercise works out effectively. For best results do 2 sets of 10 at least.

4. Elbow Swing:

elbow swing

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Smoothly bend the elbow and bring the palm of the injured hand up to your shoulder level. Bend it to its full capacity and then straighten the hand. Repeat 10 times and do 2 sets at least.

5. Wrist Flexion Exercises:

wrist flexion exercises

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Hold a weight like a can or a light hammer handle in your injured hand with your palm facing upwards. Flex your wrist towards the upward direction. Slowly return to the position from where you started by lowering the can or hammer. Do 2 sets of 10 at least. Gradually start doing the exercise with heavier weights.

[ Read: Compound Exercises ]

6. Wrist Extension Exercises:

Again hold a can or light hammer handle in your injured hand with the palm facing downwards. Slowly swing your wrist towards the downward direction. Gradually lower the weight into the position where you started. Do 2 sets of 10 at least. Slowly start using heavier weights.

7. Wrist Radial Deviations Build Up:

wrist radial deviation

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Keep the wrist positioned sideway with the thumb up. Hold a can or light hammer handle and gradually bend the wrist upwards so that the thumb points towards the sky. Slowly come back to the starting position. You are not supposed to move your forearm during this exercise. Do 2 sets of 10.

8. Pronation And Supination Build Up:

pronation and supination

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Hold a can or light hammer handle in the injured hand and make 90 degrees with your elbow. Gradually rotate the hand with the palm facing upward and then facing downwards. Do 2 sets of 10 at least.

[ Read: Wrist Exercises ]

9. Wrist Extension:

wrist extension exercise

Image: Shutterstock

Stand up and catch hold of a broom handle. Hold it with both your hands with your palms facing downwards, the arms at your shoulder level and hands absolutely straight. Now, roll the stick backward in your hands. Do 2 sets of 10.

10. Rubber Band And Ball Squeeze Exercise:

rubber band tricks

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Extend the rubber band or squeeze the ball with your elbow bent sideways. Progress by doing the exercise with the injured arm positioned straight in front of you.

[ Read: Exercise for Legs and Thighs ]

Hope you find the article useful. Now that you know these exercises for tennis elbow, you can ditch the pain. Don’t forget to shoot a comment! Stay fit, stay healthy!

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